Kinesiology - Test #1 Study Guide

Front 1

Bodily movement produced by skeletal muscles that requires the expenditure of energy and produces progressive health benefits.

Back 1

1. Physical Activity

Front 2

A type of physical activity that requires planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness.

Back 2

2. Exercise

Front 3

An epidemic of physical inactivity is the second greatest threat to U.S. public health; deaths that are attributed to a lack of regular physical activity.

Back 3

3. Sedentary Death Syndrome (SeDS)

Front 4

Illnesses that develop and last over a long period of time.

Back 4

4. Chronic Diseases

Front 5

Diseases related to a lack of physical activity.

Back 5

5. Hypokinetic Diseases (Hypo – low or little; Kinetic – implies motion)

Front 6

The number of years a person is expected to live based on the person’s birth year (Men – 75.7; Women – 80.8)

Back 6

6. Life Expectancy

Front 7

The equivalent of a brisk walk that noticeable increases the heart rate.

Back 7

7. Moderate-Intensity Aerobic Physical Activity

Front 8

An activity similar to jogging that causes rapid breathing and a substantial increase in heart rate.

Back 8

8. Vigorous-Intensity Aerobic Physical Activity

Front 9

Characteristics that predict the chances for developing a certain disease (high blood pressure, smoking, are under constant stress, consuming too much alcohol, and/or eating too many fatty foods).

Back 9

9. Risk Factors

Front 10

The constant and deliberate effort to stay healthy and achieve the highest potential for well-being; a person has to practice behaviors that will lead to positive outcomes in seven dimensions: physical, emotional, intellectual, social, environmental, spiritual, and occupational.

Back 10

10. Wellness

Front 11

The general capacity to adapt and respond favorable to physical effort.

Back 11

11. Physical Fitness

Front 12

A physical state encompassing cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition.

Back 12

12. Health-Related Fitness

Front 13

Components of fitness important for successful motor performance in athletic events and in lifetime sports and activities.

Back 13

13. Skill-Related Fitness

Front 14

The study of epidemic diseases.

Back 14

14. Epidemiological

Front 15

The rate of energy expenditure while sitting quietly at rest. This energy expenditure is approximately 3.5 millimeters of oxygen per kilogram of body weight per minute (mL/kg/min) or 1.2 calories per minute for a 70-kilogram person. A 3-___ activity requires three times the energy expenditure of sitting quietly at rest.

Back 15

15. Metabolic Equivalent (MET)

Front 16

The process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well-being.

Back 16

16. Behavior Modification

Front 17

Stage of change in which people are unwilling to change their behavior.

Back 17

17. Precontemplation Stage

Front 18

Stage of change in which people are considering changing behavior in the next 6 months.

Back 18

18. Contemplation Stage

Front 19

Stage of change in which people are getting ready to make a change within the coming month.

Back 19

19. Preparation Stage

Front 20

Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior.

Back 20

20. Action Stage

Front 21

Slipping or falling back into unhealthy behaviors or failing to maintain healthy behaviors.

Back 21

21. Relapse

Front 22

Stage of change in which people maintain behavioral change for up to 5 years.

Back 22

22. Maintenance Stage

Front 23

Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for more than 5 years.

Back 23

23. Termination/Adoption Stage

Front 24

The desire and will to do something.

Back 24

24. Motivation

Front 25

The extent to which a person believes he or she can influence the external environment.

Back 25

25. Locus of Control

Front 26

The ultimate aim toward which effort is directed.

Back 26

26. Goal

Front 27

An acronym for Specific, Measurable, Attainable, Realistic, and Time-specific goals.

Back 27

27. SMART

Front 28

Steps required to reach a goal.

Back 28

28. Objectives

Front 29

1. An active and healthy lifestyle have been linked to increased ________ ________ and positive habits which translate into better _______, health, and improved _______ __ ____. The quality of life for individuals during middle and retirement ages is strongly related to lifestyle _______ at younger ages.

Back 29

An active and healthy lifestyle have been linked to increased (PHYSICAL ACTIVITY) and positive habits which translate into better (FITNESS), health, and improved (QUALITY OF LIFE). The quality of life for individuals during middle and retirement ages is strongly related to lifestyle (CHOICES) at younger ages.

Front 30

2. Physical activity is ______ movement produced by ________ _______ that requires the ___________ of energy and produces progressive ______ benefits. By contrast physical inactivity is predominately _________ with little activity throughout the day.

Back 30

Physical activity is (BODILY) movement produced by (SKELETAL MUSCLES) that requires the (EXPENDITURE) of energy and produces progressive (HEALTH) benefits. By contrast physical inactivity is predominately (SEDENTARY) with little activity throughout the day.

Front 31

3. Exercise is considered a type of ________ ________ that requires _______, __________, and __________ bodily movements to improve or maintain one or more components of ________ _______. Exercise is necessary in many developed countries because of insufficient physical activity to maintain adequate health. In the U.S., only about _/_ of the adults get 30 minutes of moderate physical activity at least _ days per week.

Back 31

Exercise is considered a type of (PHYSICAL ACTIVITY) that requires (PLANNED), (STRUCTURED), and (REPETITIVE) bodily movements to improve or maintain one or more components of (PHYSICAL FITNESS). Exercise is necessary in many developed countries because of insufficient physical activity to maintain adequate health. In the U.S., only about (1/2) of the adults get 30 minutes of moderate physical activity at least (5) days per week.

Front 32

4. Research has shown that physical inactivity is the ___ greatest threat to U.S. public health behind _______ use. This new threat has been termed _________ _____ ________ (____).

Back 32

Research has shown that physical inactivity is the (2ND) greatest threat to U.S. public health behind (TOBACCO) use. This new threat has been termed (SEDENTARY DEATH SYNDROME [SeDS]).

Front 33

5. With automation of our society, the greatest detriment to health has become chronic diseases related to physical inactivity or ___________ diseases. These diseases include ____________, _____ disease, ________, chronic ___ ____ ____ and _______. According to the World Health Organization, __% of deaths worldwide are attributed to _______ diseases.

Back 33

With automation of our society, the greatest detriment to health has become chronic diseases related to physical inactivity or (HYPOKINETIC) diseases. These diseases include (HYPERTENSION), (HEART) disease, (DIABETES), chronic (LOW BACK PAIN) and (OBESITY). According to the World Health Organization, (60%) of deaths worldwide are attributed to (CHRONIC) diseases.

Front 34

6. In addition to being sedentary, _________, ______, and ___________ have negatively impacted our societal health. The leading causes of death in the U.S. are all _________ related with ___ of all deaths caused by ______________ _______ and ______. Preventative lifestyle measures would reduce __% of these deaths. More than __% of the deaths in the U.S. are a result of choices people make. Only __% are attributed to genetic factors. Therefore, __% of disease and quality of life are controlled by the individual.

Back 34

In addition to being sedentary, (NUTRITION), (STRESS), and (ENVIRONMENT) have negatively impacted our societal health. The leading causes of death in the U.S. are all (LIFESTYLE) related with (53%) of all deaths caused by (CARDIOVASCULAR DISEASE) and (CANCER). Preventative lifestyle measures would reduce (80%) of these deaths. More than (50%) of the deaths in the U.S. are a result of choices people make. Only (16%) are attributed to genetic factors. Therefore, (84%) of disease and quality of life are controlled by the individual.

Front 35

7. The average life expectancy in the U.S. is __._ for men and __._ for women. The U.S. ranks 38th in the world for life expectancy with Japan leading the world at 82.6 years average. The lower life expectancy ranking may be attributed to poor ______ in certain geographical/ethnic groups, _______, low levels of ________ activity, high incidence of _______ use and coronary _____ disease, and high levels of ________. While life expectancy has gradually increased over the last 30 years, for upcoming generations, the life expectancy may ________ by as much as _ years.

Back 35

The average life expectancy in the U.S. is (75.7) for men and (80.8) for women. The U.S. ranks 38th in the world for life expectancy with Japan leading the world at 82.6 years average. The lower life expectancy ranking may be attributed to poor (HEALTH) in certain geographical/ethnic groups, (OBESITY), low levels of (PHYSICAL) activity, high incidence of (TOBACCO) use and coronary (HEART) disease, and high levels of (VIOLENCE). While life expectancy has gradually increased over the last 30 years, for upcoming generations, the life expectancy may (DECREASE) by as much as (5) years.

Front 36

8. The Dietary Guidelines for Americans recommends that the average adult participate in ___ ____ of moderate- to vigorous physical activity per day to prevent ______ gain. For those who were overweight, __-__ minutes of moderate intensity exercise is recommended to maintain weight lose. According to the 2008 Federal Guidelines for Physical Activity, adults between the ages of 18 and 64 should perform _-_/_ ____ of moderate intensity aerobic activity a week and an additional _ ____ __ _______ (__ _______) of vigorous-intensity aerobic activity each week. For adults over age 64, recommendations include being as physically ______ as their abilities allow. Children should participate in ___ ____ of vigorous physical activity daily.

Back 36

The Dietary Guidelines for Americans recommends that the average adult participate in (ONE HOUR) of moderate- to vigorous physical activity per day to prevent (WEIGHT) gain. For those who were overweight, (60-90) minutes of moderate intensity exercise is recommended to maintain weight lose. According to the 2008 Federal Guidelines for Physical Activity, adults between the ages of 18 and 64 should perform (2-1/2 HOURS) of moderate intensity aerobic activity a week and an additional (1 HOUR 15 MINUTES [75 MINUTES]) of vigorous-intensity aerobic activity each week. For adults over age 64, recommendations include being as physically (ACTIVE) as their abilities allow. Children should participate in (ONE HOUR) of vigorous physical activity daily.

Front 37

9. ________ is an all-inclusive umbrella of activities encompassing a variety of health-related factors. Wellness incorporates fitness, proper _________, ______ __________, disease __________, social support, spirituality, personal ______, substance control and not smoking, regular ________ examinations, health education and environmental support. Unhealthy behaviors that lead to chronic diseases cost the U.S. approximately $_._ ________ in 2008. About _% of Americans account for __% of the costs and _/_ the people use about __% of the health care dollars. One reason the U.S. lags behind the world in health care system rankings is because of the overemphasis on _____ instead of prevention.

Back 37

(WELLNESS) is an all-inclusive umbrella of activities encompassing a variety of health-related factors. Wellness incorporates fitness, proper (NUTRITION), (STRESS MANAGEMENT), disease (PREVENTION), social support, spirituality, personal (SAFETY), substance control and not smoking, regular (PHYSICAL) examinations, health education and environmental support. Unhealthy behaviors that lead to chronic diseases cost the U.S. approximately ($2.3 TRILLION) in 2008. About (1%) of Americans account for (30%) of the costs and (1/2) the people use about (97%) of the health care dollars. One reason the U.S. lags behind the world in health care system rankings is because of the overemphasis on (CURES) instead of prevention.

Front 38

Health-Related Physical Fitness
The ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity (Also referred to as aerobic exercise).

Back 38

Cardiorespiratory Endurance

Front 39

Health-Related Physical Fitness
The ability of the muscles to generate force.

Back 39

Muscular Strength & Endurance

Front 40

Health-Related Physical Fitness
The achievable range of motion at a joint or group of joints without causing injury.

Back 40

Muscular Flexibility

Front 41

Health-Related Physical Fitness
The amount of lean body mass and adipose tissue (fat mass) in the human body.

Back 41

Body Composition

Front 42

Skill-Related Physical Fitness
The ability to change body position and direction quickly and efficiently.

Back 42

Agility

Front 43

Skill-Related Physical Fitness
The ability to maintain the body in equilibrium.

Back 43

Balance

Front 44

Skill-Related Physical Fitness
Integration of the nervous system and the muscular system to produce correct, graceful, and harmonious body movements.

Back 44

Coordination

Front 45

Skill-Related Physical Fitness
The ability to produce maximum force in the shortest time. The 2 components of power are muscle speed and force (strength).

Back 45

Power

Front 46

Skill-Related Physical Fitness
The time required to initiate a response to a given stimulus.

Back 46

Reaction Time

Front 47

Skill-Related Physical Fitness
The ability to propel the body or a part of the body rapidly from one point to another.

Back 47

Speed

Front 48

11. The benefits of being physically fit are numerous. The most important benefit is that physically fit people with positive lifestyle habits have a better and healthier _______ __ ____. Studies linking physical activity habits and mortality rates demonstrate a lower _________ mortality rate in physically active people. There is a direct link between level of _________________ _______ and mortality from all causes.

Back 48

The benefits of being physically fit are numerous. The most important benefit is that physically fit people with positive lifestyle habits have a better and healthier (QUALITY OF LIFE). Studies linking physical activity habits and mortality rates demonstrate a lower (PREMATURE) mortality rate in physically active people. There is a direct link between level of (CARDIORESPIRITORY FITNESS) and mortality from all causes.

Front 49

11. List 5 long-term benefits of exercise.

Back 49

1. Improves and strengthens the cardiorespiratory system.
2. Maintains better muscle tone, muscular strength, and endurance.
3. Improves muscular flexibility.
4. Enhances athletic performance.
5. Helps maintain recommended body weight.
*PLUS MANY MORE

Front 50

12. List 5 immediate benefits of exercise.

Back 50

1. Increases head rate, stroke volume, cardiac output, pulmonary ventilation, and oxygen uptake.
2. Begins to strengthen the heart, lungs, and muscles.
3. Uses blood glucose and muscle glycogen.
4. Immediately enhances the body’s ability to burn fat.
5. Lowers blood lipids.
*PLUS MANY MORE

Front 51

13. List the National Health Objectives for 2020

Back 51

1. Personal responsibility for health behavior.
2. Health benefits for all people and all communities.
3. Health promotion and disease prevention.

Front 52

14. In order to meet the 2020 Health Objectives, most individuals will need to alter their current daily routine to include permanent changes. The process involved in permanently altering behavior is ________ ____________.

Back 52

In order to meet the 2020 Health Objectives, most individuals will need to alter their current daily routine to include permanent changes. The process involved in permanently altering behavior is (BEHAVIOR MODIFICATION).

Front 53

Stages of Behavioral Modification
Unaware or underaware of the problem; don’t care.

Back 53

Precontemplation

Front 54

Stages of Behavioral Modification
Acknowledge problem exists, though not ready for change.

Back 54

Contemplation

Front 55

Stages of Behavioral Modification
Serious about change, take first few steps towards getting in shape; not fully ready.

Back 55

Preparation

Front 56

Stages of Behavioral Modification
Actively changing behaviors (stopped smoking, exercising 3x a week, eating right); though relapse can occur.

Back 56

Action

Front 57

Stages of Behavioral Modification
Starts after being in action stage for 6 months, lasts 5 years – you have quit bad habits.

Back 57

Maintenance

Front 58

Stages of Behavioral Modification
Has maintained for 5 years, no fear of relapse as previous “problem” areas are no longer a factor.

Back 58

Termination/Adoption

Front 59

16. Determining what drives a person is called __________. The success a person achieves or does not achieve is directly related to his/her motivation. Individuals who take charge of situations have a(n) ________ locus of control. These individuals tend to achieve the things they set to accomplish. Those who feel that events occur because of chance, luck or any other reason unrelated to behavioral choices have an ________ locus of control. These individuals are a greater risk for illness than people with internal locus of control.

Back 59

Determining what drives a person is called (MOTIVATION). The success a person achieves or does not achieve is directly related to his/her motivation. Individuals who take charge of situations have a(n) (INTERNAL) locus of control. These individuals tend to achieve the things they set to accomplish. Those who feel that events occur because of chance, luck or any other reason unrelated to behavioral choices have an (EXTERNAL) locus of control. These individuals are a greater risk for illness than people with internal locus of control.

Front 60

17. For most individuals, there are three obstacles that prevent them from pursuing change. These obstacles are lack of __________, lack of __________, and lack of __________. To aid in channeling thoughts into actions is to establish goals that define what it is the individual wants to achieve. When making goals, remember to be SMART.

Back 60

For most individuals, there are three obstacles that prevent them from pursuing change. These obstacles are lack of (COMPETENCE), lack of (CONFIDENCE), and lack of (MOTIVATION). To aid in channeling thoughts into actions is to establish goals that define what it is the individual wants to achieve. When making goals, remember to be SMART.

Front 61

SMART
State exactly what you want to accomplish (write them down, objectives).

Back 61

Specific

Front 62

SMART
Make goals and objectives something that you can measure daily/weekly to see how your progress is going.

Back 62

Measurable Make goals and objectives something that you can measure daily/weekly to see how your progress is going.

Front 63

SMART
Set your own personal goals, which will help to motivate/challenge you, but make them realistic, so they are possible to do (schedule conflicts, be able to be flexible timewise).

Back 63

Acceptable

Front 64

SMART
Make goals able to be attained (realistic) so you will not lose interest, though don’t make them too easy so you remain challenged. Try to anticipate unforeseen situations (weather), monitor progress always.

Back 64

Realistic

Front 65

SMART
Always set a date for completion, be reasonable with time depending on the goal, but not too much either. With a deadline, a task is much easier to work towards.

Back 65

Time-Specific

Front 66

1. Bodily movement produced by skeletal muscles in called
A) kinesiology
B) muscle strength
C) physical activity
D) aerobic exercise
E) exercise

Back 66

1. Bodily movement produced by skeletal muscles in called
C) physical activity

Front 67

2. The 2008 Federal Guidelines for Physical Activity state that adults between 18 and 64 years of age should
A) do an equivalent combination of moderate- and vigorous-intensity aerobic physical activity listed under choices a and b.
B) do muscle-strengthening activities that involve all major muscle groups on two or more days per week.
C) do 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity.
D) All of the above choices are correct.
E) do 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity.

Back 67

1. The 2008 Federal Guidelines for Physical Activity state that adults between 18 and 64 years of age should
D) All of the above choices are correct.

Front 68

3. The leading cause of death in the United States is
A) diseases of the cardiovascular system
B) accidents.
C) cancer.
D) chronic lower respiratory disease.
E) drug-related illness.

Back 68

1. The leading cause of death in the United States is
A) diseases of the cardiovascular system

Front 69

4. The constant and deliberate effort to stay healthy and achieve the highest potential for well-being is defined as
A) health
B) metabolic fitness.
C) health-related fitness
D) physical fitness.
E) wellness.

Back 69

1. The constant and deliberate effort to stay healthy and achieve the highest potential for well-being is defined as
E) wellness.

Front 70

5. Which of the following is not a component of health-related fitness?
A) muscular flexibility
B) agility
C) body composition
D) cardiorespiratory endurance
E) muscular strength and endurance

Back 70

1. Which of the following is not a component of health-related fitness?
B) agility

Front 71

6. Research on the effects of fitness on mortality indicates that the largest drop in premature mortality is seen between
A) The drop is similar between all fitness groups.
B) the average and excellent fitness groups.
C) the good and high fitness groups.
D) the least fit and moderately fit groups.
E) the moderately fit and good fitness groups.

Back 71

1. Research on the effects of fitness on mortality indicates that the largest drop in premature mortality is seen between
D) the least fit and moderately fit groups.

Front 72

7. What is the greatest benefit of being physically active?
A) a higher quality of life
B) improved sports performance
C) maintenance of ideal body weight
D) better personal appearance
E) absence of disease.

Back 72

1. What is the greatest benefit of being physically active?
A) a higher quality of life

Front 73

8. Which of the following is a stage in the behavioral modification model?
A) motivation
B) goal setting
C) recognition
D) preparation
E) relapse

Back 73

1. Which of the following is a stage in the behavioral modification model?
D) preparation

Front 74

9. A precontemplator is a person who
A) willingly adopts healthy behaviors.
B) has no desire to change a behavior.
C) is talking to a therapist to overcome a problem behavior.
D) is preparing for change in the next 30 days.
E) is looking to make a change in the next six months.

Back 74

1. A precontemplator is a person who
B) has no desire to change a behavior.

Front 75

10. A SMART goal is effective when it is
A) acceptable
B) realistic
C) measurable
D) specific
E) All are correct choices.

Back 75

1. A SMART goal is effective when it is
E) All are correct choices.

Front 76

Individuals who exhibit improvements in fitness as a result of exercise training.

Back 76

1. Responders

Front 77

Individuals who exhibit small or no improvements in fitness as compared to others who undergo the same training program.

Back 77

2. Nonresponders

Front 78

Training concept that states that genetics plays a major role in individual responses to exercise training and these differences must be considered when designing exercise programs for different people.

Back 78

3. Principle of Individuality

Front 79

Result of the assessment of diabetes and cardiovascular disease risk through plasma insulin, glucose, lipid, and lipoprotein levels.

Back 79

4. Metabolic Profile

Front 80

Denotes improvements in the metabolic profile through a moderate-intensity exercise program despite little or no improvement in health-related fitness.

Back 80

5. Metabolic Fitness

Front 81

The lowest fitness requirements for maintaining good health, decreasing the risk for chronic diseases, and lowering the incidence of muscular/skeletal injuries.

Back 81

6. Health Fitness Standard

Front 82

Required criteria to achieve a high level of physical fitness; ability to do moderate to vigorous physical activity without undue fatigue.

Back 82

7. Physical Fitness Standard

Front 83

Ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.

Back 83

8. Cardiorespiratory Endurance

Front 84

Maximum amount of oxygen the human body is able to utilize per minute of physical activity.

Back 84

9. Maximal Oxygen Uptake (VO2max)

Front 85

A germ used to define good levels of both muscular strength and muscular endurance.

Back 85

10. Muscular Fitness

Front 86

The energy requirement to maintain the body’s vital processes in the resting state.

Back 86

11. Resting Metabolism

Front 87

Ability to exert maximum force against resistance.

Back 87

12. Muscular Strength

Front 88

Ability of a muscle to exert submaximal force repeatedly over a period of time.

Back 88

13. Muscular Endurance

Front 89

The maximal amount of resistance a person is able to lift in a single effort.

Back 89

14. One Repetition Maximum (1 RM)

Front 90

The achievable range of motion at a joint or group of joints without causing injury.

Back 90

15. Flexibility

Front 91

Painful menstruation.

Back 91

16. Dysmenorrhea

Front 92

Moving the joints beyond the accustomed range of motion.

Back 92

17. Stretching

Front 93

The fat and nonfat components of the human body.

Back 93

18. Body Composition

Front 94

Fat component of the body.

Back 94

19. Percent Body Fat (Fat Mass)

Front 95

Nonfat component of the body.

Back 95

20. Lean Body Mass

Front 96

Body fat needed for normal physiological functions.

Back 96

21. Essential Fat

Front 97

Body fat stored in adipose tissue.

Back 97

22. Storage Fat

Front 98

The weight at which there appears to be no harm to human health.

Back 98

23. Recommended Body Weight

Front 99

An index that incorporates height and weight to estimate critical fat values at which risk for disease increases.

Back 99

24. Body Mass Index (BMI)

Front 100

Obesity pattern seen in individuals who tend to store fat in the trunk or abdominal area.

Back 100

25. Android Obesity

Front 101

Obesity pattern seen in people who store fat primarily around the hips and thighs.

Back 101

26. Gynoid Obesity

Front 102

A waist girth measurement to assess potential risk for diseases based on intra-abdominal fat content.

Back 102

27. Waist circumference (WC)

Front 103

1. _____ ________ ________ is the miracle medication that people are looking for, it makes you look and feel younger, boosts, energy, provides lifetime weight management, improves self-confidence and self-esteem, and enhances independent living, health, and _______ __ ____ (as well as a longer life).

Back 103

(DAILY PHYSICAL ACTIVITY) is the miracle medication that people are looking for, it makes you look and feel younger, boosts, energy, provides lifetime weight management, improves self-confidence and self-esteem, and enhances independent living, health, and (QUALITY OF LIFE) (as well as a longer life).

Front 104

2. Health-related components of physical fitness – _________________ _________, muscular strength and endurance, muscular flexibility, and ____ ___________.

Back 104

Health-related components of physical fitness – (CARDIORESPIRATORY ENDURANCE), muscular strength and endurance, muscular flexibility, and (BODY COMPOSITION).

Front 105

3. Fitness testing in a comprehensive program is important to: (1) educate yourself regarding the various fitness components; (2) assess your _______ _____ for each health-related fitness component and compare the results to health fitness and physical fitness standards; (3) identify _____ __ ________ for training emphasis; (4) motivate you to participate in exercise; (5) use as a starting point for your personalized exercise prescriptions; (6) evaluate the progress and _____________ of your program; (7) make adjustments in your exercise prescription, if necessary; and (8) reward yourself for complying with your exercise program (a change to a higher fitness level is a reward in and of itself).

Back 105

Fitness testing in a comprehensive program is important to: (1) educate yourself regarding the various fitness components; (2) assess your (FITNESS LEVEL) for each health-related fitness component and compare the results to health fitness and physical fitness standards; (3) identify (AREAS OF WEAKNESS) for training emphasis; (4) motivate you to participate in exercise; (5) use as a starting point for your personalized exercise prescriptions; (6) evaluate the progress and (EFFECTIVENESS) of your program; (7) make adjustments in your exercise prescription, if necessary; and (8) reward yourself for complying with your exercise program (a change to a higher fitness level is a reward in and of itself).

Front 106

4. ________ plays a crucial role in how each person responds to and improves after beginning an exercise program.

Back 106

(HEREDITY) plays a crucial role in how each person responds to and improves after beginning an exercise program.

Front 107

5. Monitoring daily physical activity and exercise habits should be used in conjunction with fitness testing to ________ compliance among Nonresponders; it is through increased daily activity that we reap the ______ ________ that improve quality of life.

Back 107

Monitoring daily physical activity and exercise habits should be used in conjunction with fitness testing to (EVALUATE) compliance among Nonresponders; it is through increased daily activity that we reap the (HEALTH BENEFITS) that improve quality of life.

Front 108

6. Because health-related fitness has ____ components, a battery of tests is necessary to determine an individual’s overall level of fitness; when interpreting the results of fitness tests, two standards can be applied: ______ fitness and ________ fitness.

Back 108

Because health-related fitness has (FOUR) components, a battery of tests is necessary to determine an individual’s overall level of fitness; when interpreting the results of fitness tests, two standards can be applied: (HEALTH) fitness and (PHYSICAL) fitness.

Front 109

7. Although fitness (VO2max) improvements with a moderate _______ activity program are not as notable, significant health benefits are reaped with such a program (health benefits include: a reduction in blood lipids, lower blood pressure, weight loss, ______ _______, and lower risk for type 2 diabetes and cardiovascular disease, certain cancers, and premature mortality).

Back 109

Although fitness (VO2max) improvements with a moderate (AEROBIC) activity program are not as notable, significant health benefits are raped with such a program (health benefits include: a reduction in blood lipids, lower blood pressure, weight loss, (STRESS RELEASE), and lower risk for type 2 diabetes and cardiovascular disease, certain cancers, and premature mortality).

Front 110

8. The ________ _______ standard is set higher than the health fitness standard and requires a more vigorous exercise program; whenever possible, participating in a vigorous exercise program is preferable because it provides even greater health and fitness benefits (and is recommended for individuals who wish to further improve personal fitness, reduce the risk for _______ _______ and disabilities, prevent premature mortality, and prevent unhealthy weight gain).

Back 110

The (PHYSICAL FITNESS) standard is set higher than the health fitness standard and requires a more vigorous exercise program, whenever possible; participating in a vigorous exercise program is preferable because it provides even greater health and fitness benefits (and is recommended for individuals who wish to further improve personal fitness, reduce the risk for (CHRONIC DISEASE) and disabilities, prevent premature mortality, and prevent unhealthy weight gain).

Front 111

9. Sound physical fitness gives the individual a level of ___________ throughout life that many people no longer enjoy.

Back 111

Sound physical fitness gives the individual a level of (INDEPENDENCE) throughout life that many people no longer enjoy.

Front 112

10. _________________ _________ is the single most important component of health-related physical fitness; aerobic exercise is especially important in preventing many chronic conditions including disease of the cardiovascular system, diabetes, and even some forms of ______.

Back 112

(CARDIORESPIRATORY ENDURANCE) is the single most important component of health-related physical fitness; aerobic exercise is especially important in preventing many chronic conditions including disease of the cardiovascular system, diabetes, and even some forms of (CANCER).

Front 113

11. Everyone who initiates a cardiorespiratory exercise program can expect a number of benefits from training; among these are lower _______ _____ ____, blood pressure, blood lipids (cholesterol and triglycerides), recovery time following exercise, and risk for hypokinetic diseases (those associated with physical inactivity and sedentary living – simultaneously, cardiac muscle strength and ______-carrying capacity increase.

Back 113

Everyone who initiates a cardiorespiratory exercise program can expect a number of benefits from training; among these are lower (RESTING HEART RATE), blood pressure, blood lipids (cholesterol and triglycerides), recovery time following exercise, and risk for hypokinetic diseases (those associated with physical inactivity and sedentary living – simultaneously, cardiac muscle strength and (OXYGEN)-carrying capacity increase.

Front 114

12. The human body burns about 5 ________ for each liter of oxygen consumed, and oxygen uptake ranges from about .3 to .5 L/min during _______ conditions to about 3 L/min during maximal exercise for moderately fit individuals and over 5 L/min in highly conditioned athletes.

Back 114

The human body burns about 5 (CALORIES) for each liter of oxygen consumed, and oxygen uptake ranges from about .3 to .5 L/min during (RESTING) conditions to about 3 L/min during maximal exercise for moderately fit individuals and over 5 L/min in highly conditioned athletes.

Front 115

13. During aerobic exercise the average person trains at between 50-75% of _______ oxygen uptake; thus, we burn between 1.5 to 2.5 calories/min at rest to a range of 7 to 12 calories/min during ________-intensity aerobic exercise.

Back 115

During aerobic exercise the average person trains at between 50-75% of (MAXIMAL) oxygen uptake; thus, we burn between 1.5 to 2.5 calories/min at rest to a range of 7 to 12 calories/min during (VIGOROUS)-intensity aerobic exercise.

Front 116

14. Adequate levels of ________ enhance a person’s health and well-being throughout life, a well-planned strength-training program leads to increased muscle strength and endurance, muscle tone, tendon and ligament strength, and ____ _______ – all of which help to improve and maintain everyday functional physical activity.

Back 116

Adequate levels of (STRENGTH) enhance a person’s health and well-being throughout life, a well-planned strength-training program leads to increased muscle strength and endurance, muscle tone, tendon and ligament strength, and (BONE DENSITY) – all of which help to improve and maintain everyday functional physical activity.

Front 117

15. Proper cardiorespiratory endurance helps maintain a healthy _____; good strength levels do more to promote independent living than any other _______ component.

Back 117

Proper cardiorespiratory endurance helps maintain a healthy (HEART); good strength levels do more to promote independent living than any other (FITNESS) component.

Front 118

16. Good strength enhances quality of life in the following ways: it increases lean (muscle) tissue; it stresses the bones, preserves bone density, and decreases the risk for ____________; it helps increase and maintain resting metabolism; it encourages weight loss and maintenance; it improves balance and restores mobility; it makes lifting and reaching easier; it decreases the risk for injuries and falls; it reduces chronic ___ ____ ____ and alleviates arthritic pain; it lowers cholesterol, high blood pressure, and the risk for developing diabetes; and it promotes _____________ well-being.

Back 118

Good strength enhances quality of life in the following ways: it increases lean (muscle) tissue; it stresses the bones, preserves bone density, and decreases the risk for (OSTEOPOROSIS); it helps increase and maintain resting metabolism; it encourages weight loss and maintenance; it improves balance and restores mobility; it makes lifting and reaching easier; it decreases the risk for injuries and falls; it reduces chronic (LOW BACK PAIN) and alleviates arthritic pain; it lowers cholesterol, high blood pressure, and the risk for developing diabetes; and it promotes (PSYCHOLOGICAL) well-being.

Front 119

17. Muscular strength is the ability to exert maximum force against __________ (is usually determined using the one repetition maximum [1RM] technique); and muscular endurance is the ability of the muscle to exert __________ force repeatedly over a period of time (is commonly established by the number of repetitions an individual can perform against a submaximal resistance or by the length of time a person can sustain a given contraction).

Back 119

Muscular strength is the ability to exert maximum force against (RESISTANCE) (is usually determined using the one repetition maximum [1RM] technique); and muscular endurance is the ability of the muscle to exert (SUBMAXIMAL) force repeatedly over a period of time (is commonly established by the number of repetitions an individual can perform against a submaximal resistance or by the length of time a person can sustain a given contraction).

Front 120

18. Most people who exercise don’t take the time to stretch, and many who do, don’t stretch properly; when ______ are not regularly moved through their full range of motion, muscles and ligaments shorten in time, and ___________ decreases.

Back 120

Most people who exercise don’t take the time to stretch, and many who do, don’t stretch properly; when (JOINTS) are not regularly moved through their full range of motion, muscles and ligaments shorten in time, and (FLEXIBILITY) decreases.

Front 121

19. Developing and ___________ some level of flexibility are important factors in all health enhancement programs, and even more so as we age; good flexibility promotes _______ muscles and joints.

Back 121

Developing and (MAINTAINING) some level of flexibility are important factors in all health enhancement programs, and even more so as we age; good flexibility promotes (HEALTHY) muscles and joints.

Front 122

20. Adequate flexibility makes activities of _____ living such as turning, lifting, and bending easier to perform; though a person must be careful, however, not to overstretch joints, too much flexibility leads to unstable and _____ joints, which may actually increase the injury rate.

Back 122

Adequate flexibility makes activities of (DAILY) living such as turning, lifting, and bending easier to perform; though a person must be careful, however, not to overstretch joints, too much flexibility leads to unstable and (LOOSE) joints, which may actually increase the injury rate.

Front 123

21. Approximately __ % of all low back problems in the U.S. stem from improper alignment of the vertebral column and pelvic girdle, a direct result of __________ and weak muscles.

Back 123

Approximately (80) % of all low back problems in the U.S. stem from improper alignment of the vertebral column and pelvic girdle, a direct result of (INFLEXIBLE) and weak muscles.

Front 124

22. Muscular flexibility relates primarily to _______ factors and the index of physical activity. Beyond that, factors such as joint structure, ligaments, tendons, muscles, skin, tissue injury, adipose (fat) tissue, body temperature, age, and ______ influence the range of motion about a joint.

Back 124

Muscular flexibility relates primarily to (GENETIC) factors and the index of physical activity. Beyond that, factors such as joint structure, ligaments, tendons, muscles, skin, tissue injury, adipose (fat) tissue, body temperature, age, and (GENDER) influence the range of motion about a joint.

Front 125

23. The most significant contributors to loss of flexibility are _________ living and lack of physical activity.

Back 125

The most significant contributors to loss of flexibility are (SEDENTARY) living and lack of physical activity.

Front 126

24. Participating in a regular flexibility program has the following benefits: it helps to maintain good joint mobility; it increases resistance to ______ injury and soreness; it prevents low back and other spinal column problems; it improves and maintains good postural alignment; it enhances proper and graceful body movement; it improves personal appearance and self-image; and it facilitates the development of _____ ______ throughout life.

Back 126

Participating in a regular flexibility program has the following benefits: it helps to maintain good joint mobility; it increases resistance to (MUSCLE) injury and soreness; it prevents low back and other spinal column problems; it improves and maintains good postural alignment; it enhances proper and graceful body movement; it improves personal appearance and self-image; and it facilitates the development of (MOTOR SKILLS) throughout life.

Front 127

25. Flexibility exercises have been prescribed successfully to treat dysmenorrhea (painful menstruation), general neuromuscular tension (______), and knots (trigger points) in muscles and fascia. Regular stretching helps decrease the aches and pains caused by _____________ stress and contributes to a decrease in anxiety, blood pressure, and breathing rate.

Back 127

Flexibility exercises have been prescribed successfully to treat dysmenorrhea (painful menstruation), general neuromuscular tension ([STRESS]), and knots (trigger points) in muscles and fascia. Regular stretching helps decrease the aches and pains caused by (PSYCHOLOGICAL) stress and contributes to a decrease in anxiety, blood pressure, and breathing rate.

Front 128

26. Similar to muscular strength, good _____ __ ______ is critical in older life; and physical activity and exercise can also be hampered severely.

Back 128

Similar to muscular strength, good (RANGE OF MOTION) is critical in older life; and physical activity and exercise can also be hampered severely.

Front 129

27. About __% of the adult population in the U.S. is overweight and __% is obese.

Back 129

About (68)% of the adult population in the U.S. is overweight and (34)% is obese.

Front 130

28. Total fat in the human body is classified into two types: _________ fat and _______ fat.

Back 130

Total fat in the human body is classified into two types: (ESSENTIAL) fat and (STORAGE) fat.

Front 131

29. Essential fat constitutes about _% of the total weight in men and __% in women. The percentage is higher in women because it includes gender-specific fat, such as that found in the breast tissue, the uterus, and other gender-related fat deposits; without it, human health ____________.

Back 131

Essential fat constitutes about (3)% of the total weight in men and (12)% in women. The percentage is higher in women because it includes gender-specific fat, such as that found in the breast tissue, the uterus, and other gender-related fat deposits; without it, human health (DETERIORATES).

Front 132

30. _______ by itself has been associated with several serious health problems and accounts for 15-20% of the annual mortality rate in the U.S.

Back 132

(OBESITY) by itself has been associated with several serious health problems and accounts for 15-20% of the annual mortality rate in the U.S.

Front 133

31. The proper way to determine ___________ weight (as opposed to height/weight charts), is to find out what percent of total body weight is fat and what amount is lean tissue (body composition). Once the body fat percentage is known, recommended weight can be calculated from recommended ____ ___.

Back 133

The proper way to determine (RECOMMENDED) weight (as opposed to height/weight charts), is to find out what percent of total body weight is fat and what amount is lean tissue (body composition). Once the body fat percentage is known, recommended weight can be calculated from recommended (BODY FAT).

Front 134

32. Body ___________ can be assessed through several procedures. The most common techniques are skinfold thickness; girth measurements; bioelectrical impedance; hydrostatic or underwater weighting. These procedures all yield estimates of body fat; thus, each technique may yield slightly different values; the same technique should be used for pre- and post- test ___________.

Back 134

Body (COMPOSITION) can be assessed through several procedures. The most common techniques are skinfold thickness; girth measurements; bioelectrical impedance; hydrostatic or underwater weighting. These procedures all yield estimates of body fat; thus, each technique may yield slightly different values; the same technique should be used for pre- and post- test (COMPARISONS).

Front 135

33. Dual energy X-ray absorptiometry (DXA) is considered to be the standard technique to assess body composition; though ________ _________ is the most common and practical technique available to assess body composition.

Back 135

Dual energy X-ray absorptiometry (DXA) is considered to be the standard technique to assess body composition; though (SKINFOLD THICKNESS) is the most common and practical technique available to assess body composition.

Front 136

34. The skinfold thickness technique is based on the principle that approximately half of the body’s _____ tissue is directly beneath the skin; valid and reliable estimates of this tissue give a good indication of _______ body fat.

Back 136

The skinfold thickness technique is based on the principle that approximately half of the body’s (FATTY) tissue is directly beneath the skin; valid and reliable estimates of this tissue give a good indication of (PERCENT) body fat.

Front 137

35. The body mass index (BMI) incorporates height and weight to estimate critical fat values at which the risk for _______ increases; because of its simplicity and measurement consistency across populations, BMI is used almost exclusively to determine health risks and mortality rates associated with _________ body weight.

Back 137

The body mass index (BMI) incorporates height and weight to estimate critical fat values at which the risk for (DISEASE) increases; because of its simplicity and measurement consistency across populations, BMI is used almost exclusively to determine health risks and mortality rates associated with (EXCESSIVE) body weight.

Front 138

36. BMI is a useful tool to screen the _______ population, but, similar to height/weight charts, it fails to differentiate fat from ____ body mass or where most of the fat is located.

Back 138

BMI is a useful tool to screen the (GENERAL) population, but, similar to height/weight charts, it fails to differentiate fat from (LEAN) body mass or where most of the fat is located.

Front 139

37. The way people _____ fat affects their risk for disease, the total amount of body fat by itself is not the best predictor of increased risk for disease, but rather the ________ of the fat.

Back 139

The way people (STORE) fat affects their risk for disease, the total amount of body fat by itself is not the best predictor of increased risk for disease, but rather the (LOCATION) of the fat.

Front 140

38. Among individuals with a lot of _________ fat, those whose fat deposits are located around internal organs (intra-abdominal or viscera fat) rather than subcutaneously or retroperitoneally have an even greater risk for disease than those with fat mainly just beneath the ____ (subcutaneous fat).

Back 140

Among individuals with a lot of (ABDOMINAL) fat, those whose fat deposits are located around internal organs (intra-abdominal or viscera fat) rather than subcutaneously or retroperitoneally have an even greater risk for disease than those with fat mainly just beneath the (SKIN) (subcutaneous fat).

Front 141

39. The results of a recent study that followed more than 350,000 people over almost 10 years concluded that even when body weight is viewed as “normal,” individuals with a large _____ circumference nearly double the risk for premature death. Researchers believe that visceral fat secretes harmful inflammatory substances that contribute to _______ conditions.

Back 141

The results of a recent study that followed more than 350,000 people over almost 10 years concluded that even when body weight is viewed as “normal,” individuals with a large (WAIST) circumference nearly double the risk for premature death. Researchers believe that visceral fat secretes harmful inflammatory substances that contribute to (CHRONIC) conditions.

Front 142

40. Waist circumference (WC) seems to predict abdominal ________ fat as accurately as DXA. A WC of more than 40 inches in men and 35 inches in women indicates a higher risk for cardiovascular disease, hypertension, and type-2 diabetes. Thus, weight loss is encouraged when individuals ______ these measurements.

Back 142

Waist circumference (WC) seems to predict abdominal (VISCERAL) fat as accurately as DXA. A WC of more than 40 inches in men and 35 inches in women indicates a higher risk for cardiovascular disease, hypertension, and type-2 diabetes. Thus, weight loss is encouraged when individuals (EXCEED) these measurements.

Front 143

1. The metabolic profile is used in reference to
A) insulin sensitivity
B) glucose tolerance
C) cholesterol levels
D) cardiovascular disease
E) All of the above are correct choices.

Back 143

1. The metabolic profile is used in reference to
E) All of the above are correct choices.

Front 144

2. Cardiorespiratory endurance is determined by
A) the amount of oxygen the body is able to utilize per minute of physical activity.
B) the length of time it takes the heart to return to 120 bpm following the 1.5 Mile Run Test.
C) the difference between the maximal heart rate and the resting heart rate.
D) the product of the heart rate and blood pressure at rest versus exercise.
E) the time it takes a person to reach a heart rate between 120 and 170 bpm during the 1.0 Mile Walk Test.

Back 144

1. Cardiorespiratory endurance is determined by
A) the amount of oxygen the body is able to utilize per minute of physical activity.

Front 145

3. An "excellent" cardiorespiratory fitness rating in mL/kg/min for young male adults is about
A) 10
B) 20
C) 30
D) 40
E) 50

Back 145

1. An "excellent" cardiorespiratory fitness rating in mL/kg/min for young male adults is about
E) 50

Front 146

4. Which of the following parameters is used to estimate maximal oxygen uptake according to the 1.0 Mile Walk Test?
A) body weight
B) gender
C) total 1.0 mile walk time
D) exercise heart rate
E) All of the above are used to estimate VO2 max.

Back 146

1. Which of the following parameters is used to estimate maximal oxygen uptake according to the 1.0 Mile Walk Test?
E) All of the above are used to estimate VO2 max.

Front 147

5. The ability of the muscle to exert submaximal force repeatedly over time is known as
A) muscular strength
B) plyometric training
C) muscular endurance
D) isokinetic training
E) isometric training

Back 147

1. The ability of the muscle to exert submaximal force repeatedly over time is known as
C) muscular endurance

Front 148

6. Indicate which of the following exercises is not used to assess muscular endurance in men.
A) bench jump
B) modified push-up
C) bent-leg curl up
D) All of the above are used by men.
E) None of the above are used by men.

Back 148

1. Indicate which of the following exercises is not used to assess muscular endurance in men.
B) modified push-up

Front 149

7. Muscular flexibility is defined as
A) the capacity of joints and muscles to work in a synchronized manner.
B) the achievable range of motion at a joint or group of joints without causing injury.
C) the capability of muscles to stretch beyond their normal resting length without injury to the muscles.
D) the capacity of muscles to return to their proper length following the application of a stretching force.
E) the limitations placed on muscles as the joints move through their normal planes.

Back 149

1. Muscular flexibility is defined as
B) the achievable range of motion at a joint or group of joints without causing injury.

Front 150

8. During the starting position of the Modified Sit-and-Reach Test
A) the hips, back, and head are placed against a wall.
B) you measure the distance from the hips to the feet.
C) you mkae a fist with the hands.
D) you stretch forward as far as possible over the reach indicator.
E) All of the above are correct choices.

Back 150

1. During the starting position of the Modified Sit-and-Reach Test
A) the hips, back, and head are placed against a wall.

Front 151

9. Essential fat for women is
A) 3%
B) 5%
C) 10%
D) 12%
E) 17%

Back 151

1. Essential fat for women is
D) 12%

Front 152

10. Which of the following is not a technique used in the assessment of body fat?
A) Hydrostatic weighing.
B) Skinfold thickness.
C) Body mass index.
D) Circumference measurements.
E) Bioelectrical impedance.

Back 152

1. Which of the following is not a technique used in the assessment of body fat?
C) Body mass index.

Front 153

An electronic device that senses body motion and counts footsteps. Some pedometers also record distance, calories burned, speeds, and time spent being physically active.

Back 153

1. Pedometer

Front 154

Everyday behaviors that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, sweep floors.

Back 154

2. Activities of Daily Living

Front 155

An exercise intensity that is either above 6 METs, 60 % of maximal oxygen uptake, or one that provides a “substantial” challenge to the individual.

Back 155

3. Vigorous exercise

Front 156

The difference between the maximal heart rate (MHR) and resting heart rate (RHR).

Back 156

4. Heart Rate Reserve (HRR)

Front 157

How hard a person has to exercise to improve cardiorespiratory endurance.

Back 157

5. Intensity of Exercise

Front 158

The range of intensity at which a person should exercise to develop the cardiorespiratory system.

Back 158

6. Cardiorespiratory Training Zone

Front 159

Form of exercise (aerobic, anaerobic).

Back 159

7. Mode of Exercise

Front 160

Activity that requires oxygen to produce the necessary energy to carry out the activity.

Back 160

8. Aerobic Exercise

Front 161

Time exercising per session.

Back 161

9. Duration of Exercise

Front 162

A period preceding exercise when exercise begins slowly.

Back 162

10. Warm-Up

Front 163

A period at the end of an exercise session when exercise is tapered off.

Back 163

11. Cool-Down

Front 164

How often a person engages in an exercise session.

Back 164

12. Frequency of Exercise

Front 165

Energy expended doing everyday activities not related to exercise.

Back 165

13. Non-Exercise Activity Thermogenesis (NEAT)

Front 166

Training concept holding that the demands placed on a body system must be increased systematically and progressively over time to cause physiologic adaptation.

Back 166

14. Overload Principle

Front 167

Amount of weight lifted.

Back 167

15. Resistance

Front 168

A principle holding that, for a muscle to increase in strength of endurance, the training program must be specific to obtain the desired effects.

Back 168

16. Specificity of Training

Front 169

A training approach that divides the season into cycles using a systematic variation in intensity and volume of training to enhance fitness and performance.

Back 169

17. Periodization

Front 170

Strength training with muscle contraction that produces little or no movement.

Back 170

18. Isometric Exercise

Front 171

Strength training with muscle contraction that produces movement.

Back 171

19. Dynamic Exercise

Front 172

See Dynamic Exercise.

Back 172

20. Isotonic Exercise

Front 173

Fixed-resistance training.

Back 173

21. Free Weights

Front 174

Exercise with strength training equipment that provides a constant amount of resistance through the range of motion.

Back 174

22. Fixed-Resistance Training

Front 175

Exercise that utilizes special equipment with mechanical devices that provide differing amounts of resistance through the range of motion.

Back 175

23. Variable-Resistance Training

Front 176

Strength training in which the equipment accommodates resistance to match the user’s force through the full range of motion.

Back 176

24. Isokinetic Exercise

Front 177

Shortening of a muscle during muscle contraction.

Back 177

25. Concentric

Front 178

The lifting, pushing, or concentric phase of a repetition during the performance of a strength training exercise.

Back 178

26. Positive Resistance

Front 179

Lengthening of a muscle during muscle contraction.

Back 179

27. Eccentric

Front 180

The lowering or eccentric phase of a repetition during the performance of a strength training exercise.

Back 180

28. Negative Resistance

Front 181

A range of repetitions that are to be performed maximally during one set. For example, an 8-12 RM zone implies that the individual will perform anywhere from 8 to 12 repetitions, but could not perform any more following the completion of the final repetition (9 RM and could not perform a 10th repletion).

Back 181

29. RM Zone

Front 182

A gradual increase of resistance over a period of time.

Back 182

30. Progressive Resistance Training

Front 183

An increase in muscle mass or size.

Back 183

31. Muscular Hypertrophy

Front 184

The number of repetitions performed for a given exercise.

Back 184

32. Set

Front 185

The number of times a movement is performed.

Back 185

33. Repetitions

Front 186

Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion.

Back 186

34. Static Stretching (Slow-Sustained Stretching)

Front 187

Stretching exercises performed with the aid of an external force applied by either another individual or an external apparatus.

Back 187

35. Passive Stretching

Front 188

Stretching exercises performed with jerky, rapid, and bouncy movements.

Back 188

36. Ballistic Stretching

Front 189

Stretching exercises that require speed of movement, momentum, and active muscular effort to help increase the range of motion about a joint or group of joints.

Back 189

37. Dynamic Stretching

Front 190

Exercises done with slow, short, gentle, and sustained movements.

Back 190

38. Controlled Ballistic Stretching

Front 191

Mode of stretching that uses reflexes and neuromuscular principles to relax the muscles being stretched.

Back 191

39. Proprioceptive Neuromuscular Facilitation (PNF)

Front 192

Degree of stretch when doing flexibility exercises.

Back 192

40. Intensity (For Flexibility Exercises)

Front 193

Exercises that help strengthen the body’s core by developing pelvic stability and abdominal control coupled with focused breathing patterns.

Back 193

41. Pilates

Front 194

Exercises that are not recommended because they pose potentially high risk for injury.

Back 194

42. Contraindicated Exercises

Front 195

1. All fitness programs must be ______________ for optimal gains in fitness. To personalize a person’s program, basic physical fitness assessments must be completed. From these results, an exercise _______ can be developed following basic guidelines for the health-related fitness components.

Back 195

All fitness programs must be (INDIVIDUALIZED) for optimal gains in fitness. To personalize a person’s program, basic physical fitness assessments must be completed. From these results, an exercise (PROGRAM) can be developed following basic guidelines for the health-related fitness components.

Front 196

2. The greatest component of a physical fitness program should be _________________ _________ except for older individuals who need to focus more on ________. Aerobic exercise is used to improve the capacity of the _________________ system. A person can use the FITT model, as outlined below:

Back 196

The greatest component of a physical fitness program should be (CARDIORESPIRATORY ENDURANCE) except for older individuals who need to focus more on (STRENGTH). Aerobic exercise is used to improve the capacity of the (CARDIORESPIRATORY) system. A person can use the FITT model, as outlined below:

Front 197

What is the frequency you should work out for:

a) Cardiorespiratory Endurance
b) Muscular Strength & Endurance
c) Flexibility

Back 197

What is the frequency you should work out for:

a) 3-5 Days Per Week
b) 2-3 Times Per Week (48-Hours Between Workouts)
c) 2-7 Days Per Week

Front 198

What intensity should you work out:

a) Cardiorespiratory Endurance
b) Muscular Strength & Endurance
c) Flexibility

Back 198

What intensity should you work out:

a) 30-85% of Heart Rate
b) 8-1/2%???
c) At The Point of Mild Discomfort or Mild Tension (At The End of a Range of Motion)

Front 199

How long should you work out:

a) Cardiorespiratory Endurance
b) Muscular Strength & Endurance
c) Flexibility

Back 199

How long should you work out:

a) 20-60 Minutes (75-150 Minutes Per Week)
b) 2-3 Days Recovery, 2-4 If Sick?
c) 15-30 Minutes

Front 200

What mode of exercise is:

a) Cardiorespiratory Endurance
b) Muscular Strength & Endurance
c) Flexibility

Back 200

What is the frequency you should work out for:

a) Aerobic Exercise
b) Isometric and/or Dynamic Exercise
c) Static, Passive, Ballistic, Dyamic, Controlled Ballistic, Proprioceptive Neuromuscular Facilitation (PNF)

Front 201

4. American College of Sports Medicine and the American Heart Association released a joint report in ____ that indicated ________-_________ exercise is preferable to moderate-intensity because of the increased benefits in overall ________ _______, chronic disease and __________ prevention, decreased risk of _________ mortality and lifetime ______ management.

Back 201

American College of Sports Medicine and the American Heart Association released a joint report in (2007) that indicated (VIGOROUS-INTENSITY) exercise is preferable to moderate-intensity because of the increased benefits in overall (PERSONAL FITNESS), chronic disease and (DISABILITY) prevention, decreased risk of (PREMATURE) mortality and lifetime (WEIGHT) management.

Front 202

5. Warm-ups and cool-downs are extremely important in a proper exercise prescription. Each should last _-__ minutes. The purpose of warm-up is to ___ __ ___ __________ from rest to exercise. The results of warm-ups include ________ ________ in muscle and __________ tissue extensibility and joint _____ __ ______. The purpose of a cool-down is to ________ _________ return the body to pre-exercise levels.

Back 202

Warm-ups and cool-downs are extremely important in a proper exercise prescription. Each should last (5-10) minutes. The purpose of warm-up is to (AID IN THE TRANSITION) from rest to exercise. The results of warm-ups include (ENHANCED ACTIVITY) in muscle and (CONNECTIVE) tissue extensibility and joint (RANGE OF MOTION). The purpose of a cool-down is to (DECREASE GRADUALLY) return the body to pre-exercise levels.

Front 203

6. For improvements in muscular ________ and _________, the demands placed on the muscles must be greater than normal daily activity. Increasing demands on the muscles allows the cells to ________ __ ____ and is caller hypertrophy. Failure to place adequate resistance on muscles, such as being physically inactive, causes the muscles to ________ __ ____ or atrophy.

Back 203

For improvements in muscular (STRENGTH) and (ENDURANCE), the demands placed on the muscles must be greater than normal daily activity. Increasing demands on the muscles allows the cells to (INCREASE IN SIZE) and is caller hypertrophy. Failure to place adequate resistance on muscles, such as being physically inactive, causes the muscles to (DECREASE IN SIZE) or atrophy.

Front 204

7. The principle of ________ dictates that improvements in muscular strength and endurance will come only as the result of __________ and ___________ increases in resistance placed on the muscles.

Back 204

The principle of (OVERLOAD) dictates that improvements in muscular strength and endurance will come only as the result of (SYSTEMATIC) and (PROGRESSIVE) increases in resistance placed on the muscles.

Front 205

8. Muscular _________ is the ability of muscle to perform repeated tasks without tiring. Muscular ____________ is the ability to exert maximal force against some type of resistance. Each of these requires a different method of training and must be ________.

Back 205

Muscular (ENDURANCE) is the ability of muscle to perform repeated tasks without tiring. Muscular (STRENGTH) is the ability to exert maximal force against some type of resistance. Each of these requires a different method of training and must be (SPECIFIC).

Front 206

9. Dynamic exercise incorporates resistance through the range of motion of a joint. This can be accomplished by using your __________________, ________________ weights or ___________________ weights. Dynamic training consists of a ______________________ phase and an _________________ phase. During the ____________________ phase, the length of the muscle shortens and overcomes the resistance. The _____________________ phase is the lengthening of the same muscle groups and allows for controlled descent of the resistance.

Back 206

Dynamic exercise incorporates resistance through the range of motion of a joint. This can be accomplished by using your (FIXED/VARIABLE RESISTANCE MACHINES), (ISOKINETIC EQUIPMENT) weights or (FREE) weights. Dynamic training consists of a (CONCENTRIC [POSITIVE RESISTANCE]) phase and an (ECCENTRIC [NEGATIVE RESISTANCE] phase. During the (CONCENTRIC) phase, the length of the muscle shortens and overcomes the resistance. The (ECCENTRIC) phase is the lengthening of the same muscle groups and allows for controlled descent of the resistance.

Front 207

The basic guidelines for the various methods of strength training.

What is the resistance for:

a) General Fitness
b) Muscular Endurance
c) Maximal Strength
d) Body Building

Back 207

The basic guidelines for the various methods of strength training.

What is the resistance for:

a) General Fitness
8-12 Reps

b) Muscular Endurance
15-25 Reps at 50-70% of 1RM

c) Maximal Strength
1-6 Reps Max

d) Body Building
8-20 Reps Near Max

Front 208

The basic guidelines for the various methods of strength training.

How many sets should you do for:

a) General Fitness
b) Muscular Endurance
c) Maximal Strength
d) Body Building

Back 208

The basic guidelines for the various methods of strength training.

How many sets should you do for:

a) General Fitness
2-4

b) Muscular Endurance
2-4

c) Maximal Strength
2-5

d) Body Building
3-8

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The basic guidelines for the various methods of strength training.

What is the rest between sets for:

a) General Fitness
b) Muscular Endurance
c) Maximal Strength
d) Body Building

Back 209

The basic guidelines for the various methods of strength training.

What is the rest between sets for:

a) General Fitness
2-3 Minutes

b) Muscular Endurance
1-2 Minutes

c) Maximal Strength
3 Minutes

d) Body Building
Up to 1 Minute

Front 210

The basic guidelines for the various methods of strength training.

Per week, how often should you do:

a) General Fitness
b) Muscular Endurance
c) Maximal Strength
d) Body Building

Back 210

The basic guidelines for the various methods of strength training.

Per week, how often should you do:

a) General Fitness
2-3 Times Per Week

b) Muscular Endurance
2-3 Times Per Week

c) Maximal Strength
2-3 Times Per Week

d) Body Building
4-12 times per week

Front 211

11. Flexibility is an inherent part of a well-rounded fitness routine. Lack of flexibility is partly genetic, but _________ ______ and ____ __ ________ ________ contribute significantly. It is best to perform __________ _________ at the end of aerobic activity because the muscle is already warm. _______ stretching is not recommended for non-sport related stretching because it can lead to muscle ________ and/or ______. PNF stretching works on the basis that the _________ ___________ helps relax the muscle being stretched. The only drawback is that it requires ___ ____ ___ _ _ND ______ __ ______.

Back 211

Flexibility is an inherent part of a well-rounded fitness routine. Lack of flexibility is partly genetic, but (SEDENTARY LIVING) and (LACK OF PHYSICAL ACTIVITY) contribute significantly. It is best to perform (STRETCHING EXERCISES) at the end of aerobic activity because the muscle is already warm. (BALLISTIC) stretching is not recommended for non-sport related stretching because it can lead to muscle (SORENESS) and/or (INJURY). PNF stretching works on the basis that the (ISOMETRIC CONTRACTION) helps relax the muscle being stretched. The only drawback is that it requires (THE NEED FOR A 2ND PERSON TO ASSIST).

Front 212

12. Pilates is a method of improving ______ ____ and length instead of hypertrophy of the muscles. The benefits of Pilates include ________ ___________, muscle tone, posture, spinal support, ____ _______, low back health, sports performance, and mind-body _________.

Back 212

Pilates is a method of improving (MUSCLE TONE) and length instead of hypertrophy of the muscles. The benefits of Pilates include (IMPROVED FLEXIBILITY), muscle tone, posture, spinal support, (BODY BALANCE), low back health, sports performance, and mind-body (AWARENESS).

Front 213

13. Chronic low back pain effects ________________ of Americans. The leading causes of low back pain are _____________ __________________, poor ________________ and body ____________________, excessive ___________________ and psychological stress. Low back pain can be corrected by improving ______________, strengthening _______________ muscles, and stretching.

Back 213

Chronic low back pain effects (60-80)% of Americans. The leading causes of low back pain are (INCORRECT POSTURE), poor (MECHANICS) and body (POSITIONS), excessive (BODY WEIGHT) and psychological stress. Low back pain can be corrected by improving (POSTURE), strengthening (CORE) muscles, and stretching.

Front 214

A sense of meaning and direction in life, a relationship to a higher being; encompasses freedom, prayer, faith, love, closeness to others, peace, joy, fulfillment, and altruism.

Back 214

1. Spirituality

Front 215

True concern for and action on behalf of others (opposite of egoism); a sincere desire to serve others above one’s personal needs.

Back 215

2. Altruism

Front 216

The array of conditions that affect the heart and blood vessels.

Back 216

3. Cardiovascular Diseases

Front 217

Condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits such as cholesterol and triglycerides.

Back 217

4. Coronary Heart Disease (CHD)

Front 218

Lifestyle and genetic variables that may lead to disease.

Back 218

5. Risk Factors

Front 219

A measure of the force exerted against the walls of the vessels by the blood flowing through them.

Back 219

6. Blood Pressure

Front 220

Pressure exerted by the blood against the walls of the arteries during the relaxation phase (diastole) of the heart.

Back 220

7. Systolic Blood Pressure

Front 221

Chronically elevated blood pressure.

Back 221

8. Hypertension

Front 222

Cholesterol and triglycerides.

Back 222

9. Blood Lipids (Fat)

Front 223

A waxy substance, technically a steroid alcohol, found only in animal fats and oil; used in making cell membranes, as a building block for some hormones, in the fatty sheath around nerve fibers, and in other necessary substances.

Back 223

10. Cholesterol

Front 224

Cholesterol-transporting molecules in the blood (good cholesterol).

Back 224

11. High-Density Lipoprotein (HDL)

Front 225

Cholesterol-transporting molecules in the blood (bad cholesterol).

Back 225

12. Low-Density Lipoprotein (LDL)

Front 226

Fatty/cholesterol deposits in the walls of the arteries leading to formation of plaque.

Back 226

13. Atherosclerosis

Front 227

Fats formed by glycerol and three fatty acids.

Back 227

14. Triglycerides

Front 228

Molecules that transport triglycerides in the blood.

Back 228

15. Chylomicrons

Front 229

Intermediate amino acid in the interconversion of two other amino acids: methionine and cysteine.

Back 229

16. Homocysteine

Front 230

A protein whose level in the blood increases with inflammation (which may be hidden deep in the body); elevation of this protein is an indicator of potential cardiovascular events.

Back 230

17. C-Reactive Protein (CRP)

Front 231

A condition in which blood glucose is unable to enter the cells because the pancreas either stops producing insulin or does not produce enough to meet the body’s needs.

Back 231

18. Diabetes Mellitus

Front 232

A form of diabetes in which the pancreas produces little or no insulin.

Back 232

19. Insulin-Dependent Diabetes Mellitus (IDDM or Type 1)

Front 233

A form of diabetes in which the pancreas either does not produce sufficient insulin or it produces adequate amount but the cells become insulin-resistant, keeping glucose from entering the cell.

Back 233

20. Non-Insulin-Dependent Diabetes Mellitus (NIDDM or Type 2)

Front 234

An array of metabolic abnormalities that contribute to the development of atherosclerosis triggered by resistance to insulin; these conditions include low HDL-cholesterol, high triglycerides, high blood pressure, and an increased blood-clotting mechanism.

Back 234

21. Metabolic Syndrome

Front 235

A recording of the electrical activity of the heart.

Back 235

22. Electrocardiogram (ECG or EKG)

Front 236

An exercise test during which the workload is gradually increased (until the subject reaches maximal fatigue), with blood pressure and 12-lead electrocardiographic monitoring through the test.

Back 236

23. Stress Electrocardiogram (Stress ECG)

Front 237

A condition in which the heart rate increases slowly during exercise and never reaches maximum.

Back 237

24. Chronotropic Incompetence

Front 238

Heart attack; damage or death of an area of the heart muscle as a result of an obstructed artery to that area.

Back 238

25. Myocardial Infarction

Front 239

Irregular heart rhythms.

Back 239

26. Arrhythmias

Front 240

The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting.

Back 240

27. Stress

Front 241

Stress-causing event.

Back 241

28. Stressor

Front 242

Physiological response of the body to stress that prepares the individual to take action by stimulating the vital defense systems.

Back 242

29. Fight or Flight

Front 243

Calendar age.

Back 243

30. Chronological Age

Front 244

Age based on the individuals functional and physical capacity.

Back 244

31. Physiological Age

Front 245

Genetic substance of which genes are made; molecule that bears cell’s genetic code.

Back 245

32. Deoxyribonucleic Acid (DNA)

Front 246

Genetic material involved in the formation of cell proteins.

Back 246

33. Ribonucleic Acid (RNA)

Front 247

Noncancerous.

Back 247

34. Benign

Front 248

Cancerous.

Back 248

35. Malignant

Front 249

Group of diseases characterized by uncontrolled growth of abnormal cells into malignant tumors and the subsequent spread of those cells.

Back 249

36. Cancer

Front 250

Encapsulated malignant tumor that is found at an early stage and has not spread.

Back 250

37. Carcinoma In Situ

Front 251

Capillary (blood vessel) formation into a tumor.

Back 251

38. Angiogenesis

Front 252

Movement of bacteria or body cells from one part of the body to another.

Back 252

39. Metastasis

Front 253

Plants that produce cross-shaped leaves (cauliflower, broccoli, cabbage, Brussels sprouts, kohlrabi); these seem to have a protective effect against cancer.

Back 253

40. Cruciferous Vegetables

Front 254

Pigment substances (more than 600) in plants, about 50 of which are precursors to vitamin A; the most potent carotenoid is beta-carotene.

Back 254

41. Carotenoids

Front 255

Oxygen compounds produced in normal metabolism.

Back 255

42. Free Radicals

Front 256

Compounds found in fruits and vegetables that block formation of cancerous tumors and disrupt the process of cancer.

Back 256

43. Phytonutrients

Front 257

Potentially cancer-causing compounds formed when nitrites and nitrates – which are used to prevent the growth of harmful bacteria in processed meats – combine with other chemicals in the stomach.

Back 257

44. Nitrosamines

Front 258

Substances that contribute to the formation of cancers.

Back 258

45. Carcinogens

Front 259

The most virulent, rapidly spreading form of skin cancer.

Back 259

46. Melanoma

Front 260

Degree of protection offered by ingredients in sunscreen lotion; at least SPF 15 is recommended.

Back 260

47. Sun Protection Factor (SPF)

Front 261

A group of disease that limit airflow, such as chronic obstructive pulmonary disease, emphysema, and chronic bronchitis (all diseases of the respiratory system).

Back 261

48. Chronic Lower Respiratory Disease (CLRD)

Front 262

Disease in which an individual loses control over drinking alcoholic beverages.

Back 262

49. Alcoholism

Front 263

The effect of mixing two or more drugs, the effects of which can be much greater than the sum of two or more drugs acting by themselves.

Back 263

50. Synergistic Action

Front 264

A disease characterized by scarring of the liver.

Back 264

51. Cirrhosis

Front 265

A disease affecting the heart muscle.

Back 265

52. Cardiomyopathy

Front 266

Communicable infections spread through sexual contact.

Back 266

53. Sexually Transmitted Infections (STIs)

Front 267

End stage of HIV infection, manifested by and of a number of diseases that arise when the body’s immune system is compromised by HIV.

Back 267

54. Acquired Immunodeficiency Syndrome (AIDS)

Front 268

Virus that leads to acquired immunodeficiency syndrome (AIDS).

Back 268

55. Human Immunodeficiency Virus (HIV)

Front 269

Diseases that arise in the absence of a healthy immune system that would fight them off in healthy people.

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56. Opportunistic Infections